WOD

Crossfit Garage – CrossFit

Warm-up (No Measure)

AMRAP X 6

5 Slow Banded Good Morning

5 Push-Up to Pike

20 Plank Shoulder Taps

10 Single KB Deadlift

Review Floor Press, into:

1×10 empty bar

Metcon

KBS HRPU Wall Walk (Time)

5 Rounds:

15 Kettlebell Swings (53/35lbs)

15 Hand Release Push-Ups

3 Wall Walks

Rx+ 4 Wall Walks/Round
scale to hit aound 15 min

KBS HRPU Wall Walk Scaled (Time)

5 Rounds:
10 Russian Kettlebell Swings (53/35lbs)
10 Push-Ups Knee or toe (Athlete Choice)
30sec Hand Stand Hold

aim to complete in 15 min

Skills

Pull-ups

Coach FOCUS here.

progression options:

Kip swing with feet on box

2 kip swings + 1 Kip, with feet on box

2 kip swings + pull-up, with feet on box

2 kip swings + 1 pull-up + 2 kip swings, with feet on box

box pull-ups

strength options:

banded on rig and pvc pull down

barbell on rig rows

barbell on rig seated pull ups

banded pull up (and crossed)

– strict or swing/kip

banded on J hook pull up

– strict or swing/kip

Muscle-ups

coach focus is Pull Ups

if you move here you focus on

large swing

aggressive kip

narrow grip on bar (inside shoulders or closer)

explosive sit up over your hands